Self-Care

I figure today is the perfect day to discuss this topic, as today July 24 is Self-Care Day,!

What is Self-Care?

Self-care, as defined by the World Health Organization, as what a person does for one’s self to establish and maintain health and to prevent and deal with illness. This includes hygiene, nutrition, lifestyle & activities, environmental factotrs, sociao-ecpnomic factors and self-medication.  This includes physical as well as mental & emotional health.

So, basically, taking care of one’s self.  & showing yourself some love.

But this is something us with chronic illnesses have a problems doing.  We tend not to prioritize ourselves in the grand scheme of things.  It is something we need to do to help ourselve help get us better. Not healed, but better.. I guess a more appropriate word would be improved (that is another blog post in & of itself)

So what to do to help ones self? There are a ton of things you could do. Here is a by no means exhaustive list of thngs to help improve your personal health, or self-care.  A search on Google will give you additional ideas as well as suggestions for 30 days of self-care, a cheat sheet or a self-care checklist. I’m sure the list below includes information from these sources.

Self-Care Ideas

• Take a walk
• Meditate
• Call a friend
• Go out for a coffee/drink with a friend
• Read
• Warm bath, or hot tub
• Yoga
• Tale a nap
• Dance or just listen to music
• Sing
• Keep hydrated
• Sexual Acrivity
• Compliment someone else (You’d be surprised at how well this can make you feel)
• Plan kindness activities
• Colour.. or Paint.. Do something creative
• Knit, sew, crochet, macrame, needlepoint. Make something
• Mani/pedi
• Get a massage
• Hug your kids, furbabies, nieces, nephews, grandkids
• Stretch
• Watch something funny – Tv show, movie, theatre
• Plan a dream vaction
• Plan what you would do if you won $25million
• Take a trip to the salon to get your hair done
• Get dressed up just to get dressed up.. If you look good, you feel good
• Journal
• Declutter a space on your home
• Say or find posotive affeirmations. My mirror says “You’re Beautiful”. Who am I to argue wiht the mirror mirror on the wall?? 😉
• Volunteer
• Try something new
• Ask for help!
• Unplug. (This one is difficult for me)
• Plan & eat a nutrional, healthy and delicious meal, bonus if its a new recipie
• Hang with a friend
• Watch funny videos.. I like Jeff Dunhan & Fliffy
• Exercise
• Eat dessert, but not every day!
• Start a new, good habit
• Create a bucket list.. A fanaticl one or a realisitic one, your choice
• Pop Bubble Wrap!
• Watch cute videos online – I love puppy videos, and the kitten ar cute too.. 🙂
• Go for a drive
• Deep slow breathing
• Play with or cuddle with your pet
• Learn a new skill
• Practice positive selft-talk
• Walk outside, feel the grass under your feet. (watch for glass if not in your backyard)
• Forgive. Not for them, for you. it help you heal
• Talk with someone, even a therapist or councillor
• Remove negative people or groups from your social media
• Family activity day
• Make a list of what you are grateful for. Start with being alive, having shelter, and a full belly.. Go from there.
• Sit in front of the campfire – Make smores, spider dogs, or mountain pies
• Learn something new
• Play a sport you enjoy, or watch it professionally

So..  Lots of choices as I said, There are alot of other options out there.  Remember this activitiy, or lack threeof, is to make you feel better.

My Go To’s:

• Meditate
• Slow, deep, easy breathing – helps me sleep
• Read
• Drive – I love to drive.
• Muisc – Listen, sing or dance to.
• Volunteer (I’ve been a Scouter with Scouts Canada in some form or another for almost 20 years. – COVID’s made it a challenge)
• Mani/Pedi – by myself or at a salon
• Hair Salon – Love the head massage when she washes my hair
• Sitting by the campfire, preferably with friends or the Cubs with approapriate libations & snacks
• Massage therapy
• Exercise, when viable.. Walks, jogs, Yoga Aqua-fit, arriba dance, etc..  dependng on pain & energy levels
• Hot Tub. I prefer bewtween 99-102.. Can’t do hotter. 😦
• Huggs 🙂 From wherever safely possible
• Sex, with or without a partner
• Go for a drive
• Compliment somone – their hair, nails, clothing, shoes, etc..
• Forgive
• Colour and/or paint
• Knots. Not a typical activity, but i like the challenge, plus im a Scouter, go figure.
• Socialization with friends & family
• Play or Cuddle with Lilly, my dog. ( See: “She Saved Me” post for more info on her.)
• Call someone or at least check in for only that purpose, to see how they are.
• Think or plan how i\I’d spend lottery winnings
• & the obvious – Journalling. My blog, my instagram & facebook pages help me express myself.

What to Avoid:

• Excessive or inaprropriate drinking or drug use
• Maintaining toxic relationships
• Argue excessively
• Ovedoing an exercise routine
• Stressful situations
• Gambling
• High-risk behaviours
• Voilence to one’s self or others
• Other self-destructive behaviours
• Self-isolation (except as needed for COVID, but even then you can zoom or call or text) aka Social suicide
• Becoming abusive
• Self-defeating Mindsets
• Narcissism
• Self-harm
• Personal neglect – Physical or mental
• Refusing help

What self-care activities do you do?

What new activity would yuo like to try?

What is setting you back?

What do I do?

For my fibromyalgia, I currently take the following Medications/supplements

• Multi-vitamin – Naturapathy Dr does not recommend Centrum or most pharmacy brand multi’s
• Calcium & Magnesium with vitamin D – Calcium cuz Women with Endo are more susceptible to Osteoporosis. Mg & D to help absorb the Calcium. The Magnesium also to help with muscle spasms & charlie horses. I have found that it has helped.
• Fish oils – Generic fish oils, minimum 1000mg a day .. Well, I try to. Naturapathy Dr recommended 1000mg-3000mg daily of the EPA+DHA to help with mental acuity. I’m still waiting for the fog to lift, but I’m not usually getting enough to impact because I fog up & forget.. Lovely catch 22 there.
• B complex to help with stress and ensure that I get enough B’s. No, I don’t take a stress formula. Just a normal B complex.. either 50mg or 100mg
• Codeine Contin for maintenance pain.
• Tylenol #3 for breakthrough pain
• Oxycodone for severe breakthrough pain
• Flexeril (Cyclobenzaprine) as a muscle relaxer. I find it better than anything OTC..
• Probiotics to help regulate my digestive track – it works, ‘cept when I have an IBS flare or food sensitivity
• NSAID, but it’s for my Endometriosis, so I don’t really know if it does impact my FMS or not.

For my fibromyalgia, I currently participate in the following exercise:

• Aqua-fit, really carefully – I’m just getting back into exercise, so I am trying to get to the gentle classes. My local YMCA gym has a class or arthritics and for osteoporosis. Aqua-fit is a good choice because of the buoyancy of the water, it doesn’t impact my knees, and it’s a gentle cardio
• Seriously, right now that’s it. I need access to a hot tub to do further exercise to keep my body warm.

For my fibromyalgia, I intend to return to the following exercises:

• Yoga with the hot tub – Yoga provides gentle stretching while working on core strength and balance. The hot tub helps to keep muscles relaxed afterward.
• Keeping up with Aqua-fit – see above 🙂
• Walking the track to music with the hot tub – I got into walking when my nieces were born, walking with my sister. After I joined the Y and my nephew was born, I would take him in his stroller to walk him around the track. He’s too old now, but I have found it enjoyable with my MP3 player (or CD player back then). I sometimes dance a little bit and my pace changes with the music I’m listening to. It’s hard to overexert myself. 🙂 The hot tub helps to keep muscles relaxed afterward.

A benefit from the exercise is that I tend to be tired out afterward and relaxed. This makes evening workouts ideal in that I go home, go straight to bed and will sleep well, with a decent amount of healing rest. This improves me, physically, emotionally and mentally for the next day.

For my fibromyalgia. my spiritual side is limited. I don’t go to church often, however I do find solace in my home church’s sanctuary. I’ve moved away from my home church and have yet to try out the sanctuary here. I also find the same ‘state of grace’ from music, especially my churchy music 🙂

For my fibromyalgia, because of my physical limitation, I am limited socially. Most of my social interaction is via the internet on Twitter, Facebook, Email, etc.. The alternative to that in real life is with my SO and his friends. Most of my friends no longer talk to me, or are too far away for more than email. The classes as the Y present a new socialization source, which I hope to be helpful. With the improvement of my health I would like to return to scouting in some sort of part-time or limited capacity.

For my fibromyalgia and my cognitive abilities, I am starting this blog. It will help keep me thinking and requires research. It also provides a creative outlet. I also enjoy doing word searches and have, on recommendation on my therapist, started to colour and have other crafts options available to me.

For my fibromyalgia and an emotional aspect, I have a councilor and have been placed on anti-depressants. While my time with her is limited I do find that I feel better after I speak with her. Additionally I have the support with my SO. While sometimes he can not understand and becomes frustrated, I know he only has best intentions where I am concerned.

How do I cope? Not well. Other than the limited exercise mentioned above, the odd screaming match and the rarer still church visit, I have no real outlets.. Which sucks. Before I got sick, my outlets for frustration and anger and stress were physical. With the fibro, I have lost that. Any suggestions are welcome 🙂